This Full-Body Workout Builds Muscle in Just 30 Minutes

Sometimes the workout stars align and you have the perfect sweat session. There's enough time for every single exercise you want to work and a post-routine ab session for good measure.

For most time-strapped active guys, that's not going to happen very often — so the ideal routine is one that hits multiple muscle areas, pumps up the intensity, and wraps up in under half an hour. Equinox Master Instructor Gerren Liles, N.A.S.M-C.P.T., created the 30 Minutes to More Muscle program for guys who want to get the most sweat equity out of their jam-packed schedules.

For four weeks, you'll exercise for 30 minutes, three days a week. The circuit-based routines are designed to help busy guys optimize the time they get in the gym (or at home). The workout stacks up simple yet effective movements at a rapid-fire pace to burn fat, build muscle, and chisel you into a fitter, stronger version of yourself.

30 Minutes to More Muscle

Week Three

Perform this session on three days this week.

Warmup

Perform each move for 20 seconds

Jumping Jacks

Butt Kicks

High Knees

Squats

Walkouts

Low Lunge w/ Twist

Downward Dog Pushup

Workout

Perform each exercise for 50 seconds. Rest for 10 seconds after each exercise. For 1 through 4, you'll need a pair of medium-weight dumbbells.

Rotational Squats

Plank with Rotational Row

Floor Press to Pullover

Lateral Lunges

Hollow Body Holds

Burpees

After completing the full circuit, rest for 1 minute. Repeat the process twice more, for three full rounds.

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